3 Easy Steps to Fix Rounded Shoulders with a Steel Mace: Part 2

How the Steel Mace Can Help?

The steel mace is one of the best tools I have found to personally correct and strengthen my own posture and to reinforce proper movement mechanics to maintain that posture. With it’s unique offset balance and length it has help me and many of my clients with similar issues, take back control on how  we sit, stand, move and most of all feel. Let’s be honest it’s hard not to feel like a [email protected]$ when swinging 10 pounds of steel!

Step 1. Standing Structure

Standing Structure is going to be our base point. Our “Home Base” for optimal posture alignment. Just being more conscious of how you stand and sit through out the day will help us to correct those pesky forward shoulders and start to reduce pain and discomfort. Here it is.

The Cues to get into Standing Structure are:

o Point pinky toes straight, feet no wider than shoulder length apart.

o Micro bend in the knees, not locked out.

o Tuck tailbone underneath you by driving hips forward (flex glutes).

o Tuck your ribs down into your abdomen, create tension(flex).

o Roll shoulders down and back create tension between shoulder.

o Pull chin back and lengthen spine through the back of your head.

Step 2. Grip It, Rip It, Crush It

Now let’s add in the mace!One of the best things about the mace is your ability to isometric force to it while holding ist and moving it through movements. We are going to discuss two of 

Converging Force/Crush It– All this means is when you are holding the mace that you try to “crush it” together without letting your hands slide closer. This activates muscles of the chest. 

Diverging Force/Rip It– This force is the opposite of converging. Which means instead of trying to crush the mace we literally try to rip the mace apart. This will activate the muscles of the back.

Step 3. The Everyday Routine

The Every Day Routine- Do at least two(2) full rounds of these five(5) Steel Mace exercises daily to achieve the most benefit and optimal results on correcting rounded shoulders.

  1.  RIP IT(as hard as you can)- 15-20 Seconds; Alternate weighted side each round.
  1. Switch Squat- 20 Total Reps; “Rip It” as you squat down when mace is horizontal to floor.
  1. Offset Press- 8 Reps each side; “Crush It” as you press up, “Rip It” as you come Down.
  1. High Hinge Row- 8 Reps each side; “Rip It” as you pull to chest, “Crush It” as you lower down.
  1. Pendulums- 20 Total Reps; Alternate top hand each round.

Rest as needed between each exercise and repeat for as many rounds as you’d like with a minimum of two(2) to balance out your hand positions.

Focus on slow controlled movements. Posture and form are key, especially in the upper back and shoulders. When this workout is done correctly you may see other fitness benefits such as increased endurance, strength gain, and fat burn. But the main focus is to correct posture and reduce pain from upper cross syndrome. 

For the full break down of the Everyday Routine as well as pictures and videos on how each movement is done:

Easy Steps to Fix Rounded Shoulders With a Steel Mace: Part 1

3- Easy Steps to Fix Rounded Shoulders
With a Steel Mace
Part 1: What is Upper Cross Syndrome
By: Coach Quinn

What are rounded shoulders?

Rounded shoulders or upper cross syndrome is a postural dysfunction when the shoulder roll/hunch forward and the head drops down and forward. It occurs when the muscles in the neck, shoulders, and chest become deformed, usually as a result of poor posture being repeated over and over again. Like leaning over a desk all day at work or driving for long periods regularly.

What’s Happening?

The muscles that are typically the most affected are the upper trapezius and the levator scapula, which are the back muscles of the shoulders and neck. First, they become extremely strained and overactive. Then, the muscles in the front of the chest, become tight and shortened. When these muscles are overactive, the surrounding counter muscles are underused and become weak. The overactive muscles and underactive muscles can then overlap, causing an X shape to develop. In simple terms your tight chest is pulling your weak back muscle forward.

Common Side Effects

Neck Pain
Neck Strains
Shoulder Tightness and Pain
Lower Back Pain
Trouble Sitting
Trouble Driving
Restricted Movement
Pain, Numbness and Tingling in the upper arms

Thank you for reading part 1. In Part 2 I will show you how using a steel mace can help with all these side effects with just 3 easy steps. You will also be able to download the .PDF with all the information with just a click of a button. Enjoy and stayed tuned!